30 MIN WALKING CARDIO WORKOUT | Intense Full Body Fat Burn at Home ~ Emi

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today we are doing a 30 minute walking

workout at home so you can get a good

cardio fat burn while watching tv or

when it's raining outside too cold too

crowded too polluted you can get this

done in the comfort of your own home

don't underestimate this workout it will

get you all sweaty and the full body fat

burn is way more intense than you think

if you're ready let's go there will be

30 exercises 40 seconds each with 15

seconds transition to next move there

will also be longer rest in between sets

now let's start walking

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exercise simply walk on the spot or

around your room to warm up the body

back straight good posture not slouching

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don't underestimate this workout you are

going to be sweating crazy by the end of

the 30 minutes

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rest

you can rest or continue walking to keep

your heart rate up until the next move

arm lifts high knee

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as i'm walking

exercise

crunch your abs as you bring your elbows

down and lift one knee up

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tighten the belly for each wrap

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rest third punch and step

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exercise punch with one fist as you step

one foot out each punch strong and firm

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the more effort you put in the more

results you get

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rest

fourth side to side

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exercise

step from side to side as you hit your

elbows backwards squeeze the shoulder

blades and work your back for more burn

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[Applause]

keep up the good energy

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rest

fifth front ankle tap

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exercise tap opposite ankle as you bring

one leg up in front alternate sides

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you should be feeling the cardio burn by

now keep it going

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[Applause]

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rest

next back ankle tap

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exercise this time tap your opposite

ankle as you kick one leg to the back

repeat on one side for 20 seconds

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3

2

one other leg

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[Applause]

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ten seconds give me a few more reps

[Applause]

rest seven standing at bike

and make things

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exercise

crunch your abs as you bring your elbow

and opposite knee in to tap

done

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focus on working the abs

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[Applause]

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cake

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take out all the negative energy

everything that's been holding you back

from becoming the person you want to be

we are in control to create our own

future

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step in place

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exercise a little break for the legs as

we focus on working the arms this round

push your hands towards the sky work the

arm flap

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rest

last one before long rest square crap

walk

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exercise go into half squat position

step your foot forward one by one then

back in a square chest up don't round

your back

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[Applause]

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hang in there 20 seconds until we get

one minute rest stay low finish strong

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rest for 60 seconds

again you can keep walking if you want

to or you can grab a water shake out

your legs before we go into our second

set starting with high knee tap

when you're moving

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that's how we live

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exercise bring one knee up at a time to

touch your palm at waist level

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15 seconds

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rest 12 sky reach kickback

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exercise

reach for the sky as you kick your leg

back towards the opposite side

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no pain no gain you're definitely

getting way more burnt out of this

workout than a 30 minute walk

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rest

13 punch down

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exercise

punch down as you twist your shoulder to

the front

strong punches and don't forget to have

fun throughout the process

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let your problems go

until

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sidestep jack

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exercise

step one foot to the side at a time as

you bring both arms up

sometimes people will try to hold you

back

we are working our arms our core our

legs enjoy the full body cardio

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burns to liver

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back to basic quick walk

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exercise a quick job to pump up the

calories burn we are halfway through the

workout

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i know you're sweating a lot me too but

that's what we're here for

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left three ways

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exercise focus on using the thigh to

bring your leg up to the front

side and back squeeze your glutes at the

top stay steady instead of just swinging

the

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i leg want a party

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at the lake

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exercise enjoy this little break we are

only a few more exercises until our long

rest

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i just want a party

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twist

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exercise

fits in the sky punch your abs as you

twist your torso to bring one knee up

towards the opposite side and pull the

fist down

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15 seconds

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scissors and cross

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exercise

crisscross your arms like scissors while

also crossing your leg in front

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to chase it away

is

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last one in our second set before 60

seconds rest skipping

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exercise

imagine you're skipping with a rope

start slow then as you get the rhythm

challenge yourself and go faster

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push your limits only 15 seconds to go

until a one minute long rest

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use this break to reset yourself drink

some water you can keep on walking

slowly or just rest

get your heart rate down before we begin

our final set after workout we'll be

starting with watching

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exercise march with bringing one arm and

opposite knee up

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we have come so far already this is the

time to push and give it our all

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20 second side punch

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exercise

push it aside as you step your foot out

repeat on the same side for 20 seconds

[Applause]

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because sometimes three

two

one

switch

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need test

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lift one knee up as you bring your arms

down to tap

use your abs and core for each wrap

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sometimes

sometimes

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next other side

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exercise

really squeeze your abs for each wrap go

faster push your limits there's nothing

you can't do

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sometimes

[Applause]

25th swim plus lake circle

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exercise bring your arms out as if

you're swimming draw one leg out and a

circle alternate legs

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get a little breather after the last two

intense ones but don't forget to keep

your core tight to stay in balance

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next crap walk hill race

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exercise in half squat crab walk to the

side for four steps and lift your heels

and off to the other direction

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we are so close to the end guys push all

the complaints out of your head we are

here to win

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27th neat race clap

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lift your knee up as you clap under the

thighs

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[Applause]

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20 seconds

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dress 28th walking class

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exercise walk three steps forward cut

then three steps backward clap again

oh don't be wasting any precious time

now

nope this is not the final cooldown just

a little break before the last push yes

i'm nice like that enjoy it and get

ready for the next two exercises

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rest 29 pull and step back

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exercise

step one leg to the back pull your arms

backward as you bring your knee up

continue on the side for 20 seconds

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stay focused

pull hard work those arms work the leg

you can do whatever you set your mind

into

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final exercise why quick job

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exercise legs wide apart and a half

squat drop as quickly as you can

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every step is a victory squeeze out the

last drop off your energy even when your

mind is begging for you to give up

we are not stopping until the timer ends

15 seconds

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we did it way to go there are little

ones that we celebrate every day and

this moment is one of them thank you for

doing this 30 minute walking workout

with me hope you had an awesome cardio

burn remember to stretch out before you

leave and i'll see you again very soon